alext93
September 5, 2024, 4:50pm
1
I have been tracking my training in the app for some time now, but want to use this as a long worded way to track progress and journal my experiences.
Current Measurables
BW 262-looking to lose 10-12#s
Waist Circumference 36
Looking to increase cardio respiratory fitness while also maintaining/increasing muscular size and strength over time.
9/4 PM Conditioning
4 miles 45 min @6
9/5 AM Session
Conventional Deadlift
365x3@6
365x5@8
haven’t pulled from the floor in almost a year, so nowhere to go, but up.
Hatfield Split Squat
250x8@6
250x10@7.5
2 Board Press
255x4@7
Leg ext 140x10x2
9/6 PM Conditioning
40min on bike zone 1-2
alext93
September 10, 2024, 3:27pm
2
New Training Week
9/10 AM LIFT
HBBS
315x3,4,5 RPE 6-8
OHP
165x3,3,4
SLDL
315x5,5,7
lat pull down 150x10x3
9/10 PM Conditioning
40 min run RPE 4-6
alext93
September 11, 2024, 1:51pm
3
9/11 AM LIFT
Bench
240 3,3,4 RPE6-8
BW Pull ups with a red mini band
4,5,6 RPE 6-8
Power Cleans
165x2 EMOM 10 min
EX bar curl
75 10,11,11,12
Rope Triceps Ext
80 11,12,12,12
alext93
September 12, 2024, 4:13pm
4
9/12 AM Conditioning
40 min RPE 5ish then 10 20 sec sprints EMOM RPE 10
alext93
September 13, 2024, 1:28pm
5
9/13 AM
Conventional DL
365x4,4,4 @8
Hatfield Split Squat
250x6,6,7
2 board bench
185x3 EMOM 10min
Chest Support Row
150x10,10,11
Calves
12,12,13 swapped calf volume for leg ext to help with some lower leg strength for running I feel I get plenty of quad work in from compounds throughout the week and didnt want to add a slot.
alext93
September 17, 2024, 1:49pm
6
9/17 AM LIFT
Bench
235x4,6 @8
Chest Supported Row
115x8,10@8
Dips w/ mini band
x8,10
Lat Pull Down
150x8,10
Triceps overhead
10,12
Triceps rope pull down
11,13 partials last set
alext93
September 18, 2024, 1:27pm
7
9/18 AM LIFT
SSB Squat
300x4,6@8
Trap Bar DL
365x6@7
DB Bulgarian Split Squat
50x8,11@8
Hamstring curls
130x10,12@8
9/18 PM Conditioning
40 min Zone1-3 @6-7
15 min zone 1@4
alext93
September 19, 2024, 12:55pm
8
9/19 AM Lift
OHP w/ belt
155x4,6@8
Pull Up with red mini band
BW 5,7@8
2 board press
265x3@7
Lever row
50x10x2
Preacher Curl
60x10,11
DB Curl
30x10,12
alext93
September 24, 2024, 2:53pm
9
9/24 AM LIFT
Bench
245x4,4,6@8
Chest Supported Row
125x10,10,10@8
Dips
6,8,8@8
Lat Pull Down
150x10,10,10
OH Triceps
80x10,10,12,13 partials @10
alext93
September 30, 2024, 6:31pm
10
9/27 AM lift
OHP
155x5,6,6@8
Pull UP w/red mini band
BWx5,7,8@8
2 Board Bench
195x3 10min EMOM
Chest Support Row
125x7,8,10@9
Preacher Curls
60x10x4 last set was taken to partials
Skipped the lower body lifts this week. I was feeling really beat up and I was running a 10k Sunday amidst a very stressful personal life/work week
Sunday 10k
PR’d my time 1 hour 10min
AVG HR 164
I am really happy with my performance as a non avid runner.
Changing gears.
Starting the 4 day BB2 Template. Looking to capitalize on holiday gainzzz with the added nutriment of the looming holidays.
10/8
Pendlay Row
245x5,8 @8
Incline BB Bench
185x6,10@8
Single arm lat pull down (didnt like this movement im going to swap for next week)
55 per armx10,12@8
Machine seated press
70x8,12@8
KB shoulder raises
25x10,12@9
DB curls
30x12,15@9
alext93
October 11, 2024, 1:52pm
12
10/10
SSB Squat
250x5,8@8 slowed the tempo to no specific time to ease into the movement as I am dealing with some knee issues
SLDL
315x6,10@8
Leg Ext
130x10,12
Seated Leg Curls
130x12,12@8
Seated Calf Raises
180x10,10
10/11
TnGo Bench
225x5,8
Chin Up w/red mini band for assistance
6,6@8
15 degree DB Bench
85x8,10@8
Chest Supported Row
125x8,10@8
Machine Flies
140x12,12 didnt like the machine at my gym will swap next week
alext93
October 21, 2024, 3:20pm
13
10/21/24
BW 260
SSB Squat
300x4@7 340x4@8
Paused Bench
225x4@7 245x4@8
Chest Supported Row
125x8,10@9
DB Lat Raise
25x13,15@10
alext93
October 22, 2024, 3:45pm
14
10/22/24
BW261
Conv DL
worked up to 365x4@8 going to take a few weeks to get used to these again
Incline Bench Press
155x8@7 175x8@8
Leg Ext
180x8@8
Calf Raises
115x12,15@9
alext93
October 24, 2024, 3:31pm
15
10/24
BW262
Paused HiBar Squat
255x6@7 275x6@8
CGBP
225x6@7 235x6@8
Lat pull down
170x11,13@9
Pecdek
120x10,12@10